We can’t always control the external factors causing stress, but what we can control is how we nourish our bodies to give ourselves the best chance of coping with it. Certain foods act as super ingredients, helping to balance hormones, improve mood, and combat the negative effects of stress. Here’s a list of stress-reducing super ingredients to add to your meals.
1. Dark Chocolate
More than just a 3pm sugar fix, dark chocolate – especially varieties with 70% cocoa or higher – is a powerhouse of antioxidants. It can help lower cortisol (the stress hormone) and contains flavonoids that improve blood flow to the brain and support cognitive function. It’s also a rich source of magnesium, a vital mineral that plays a key role in mood regulation and helps calm the nervous system.
How to incorporate it: Enjoy a few squares on their own, or add to smoothies, oatmeal, or yogurt. Moderation is key.
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2. Avocados
Beyond their creamy texture and versatility, avocados are loaded with healthy monounsaturated fats that support brain function and help reduce stress-related inflammation. They’re also packed with B vitamins, potassium, and magnesium – all of which contribute to a more balanced nervous system and improved mood regulation.
How to incorporate it: Add sliced avocado to salads and sandwiches, blend into smoothies, or make guacamole for a nutrient-dense snack.
3. Ashwagandha
Ashwagandha has been used in Ayurvedic medicine for centuries to help the body adapt to stress. Studies show it can also reduce mild anxiety, relieve sleeplessness, improve sleep quality and promote healthy sleeping patterns. Plus, it can help promote deeper, more restorative sleep – essential for effective stress management.
How to incorporate it: Ashwagandha is typically available in powder or tablet form. You can add the powder to smoothies, teas, or warm milk before bed to help promote relaxation.
4. Chamomile
Chamomile is well known for its calming effects, especially in tea form. This gentle herb promotes relaxation and improves sleep quality, both vital for managing stress. Its calming power comes from the antioxidant apigenin, which binds to receptors in the brain that encourage sleep and reduce anxiety. Chamomile also has mild anti-inflammatory properties, which can support the body during times of emotional or physical stress.
How to incorporate it: Brew a cup of chamomile tea before bed, or try adding dried chamomile flowers to homemade herbal blends or infused honey.
5. Turmeric
Turmeric’s active compound, curcumin, is known for its powerful anti-inflammatory and antioxidant effects. Since chronic inflammation is closely linked to stress and mood disorders, reducing it can have a significant impact on mental wellbeing. Curcumin may also support brain function by increasing levels of brain-derived neurotrophic factor (BDNF), a protein linked to improved mood, cognition, and resilience to stress. Some studies suggest turmeric may even have mild antidepressant effects.
How to incorporate it: Add turmeric to curries, soups, or smoothies, or whisk into warm milk with black pepper and a touch of honey for a calming golden latte. Black pepper is key – it helps enhance curcumin absorption.
Incorporating these super ingredients into your diet can be an effective way to combat stress. Whether you’re enjoying a cup of chamomile tea, or adding Ashwagandha into your supplement mix, these foods can help support your body and mind in managing the effects of stress.
We can’t always control the external factors causing stress, but what we can control is how we nourish our bodies to give ourselves the best chance of coping with it. Certain foods act as super ingredients, helping to balance hormones, improve mood, and combat the negative effects of stress. Here’s a list of stress-reducing super ingredients to add to your meals.
1. Dark Chocolate
More than just a 3pm sugar fix, dark chocolate – especially varieties with 70% cocoa or higher – is a powerhouse of antioxidants. It can help lower cortisol (the stress hormone) and contains flavonoids that improve blood flow to the brain and support cognitive function. It’s also a rich source of magnesium, a vital mineral that plays a key role in mood regulation and helps calm the nervous system.
How to incorporate it: Enjoy a few squares on their own, or add to smoothies, oatmeal, or yogurt. Moderation is key.
2. Avocados
Beyond their creamy texture and versatility, avocados are loaded with healthy monounsaturated fats that support brain function and help reduce stress-related inflammation. They’re also packed with B vitamins, potassium, and magnesium – all of which contribute to a more balanced nervous system and improved mood regulation.
How to incorporate it: Add sliced avocado to salads and sandwiches, blend into smoothies, or make guacamole for a nutrient-dense snack.
3. Ashwagandha
Ashwagandha has been used in Ayurvedic medicine for centuries to help the body adapt to stress. Studies show it can also reduce mild anxiety, relieve sleeplessness, improve sleep quality and promote healthy sleeping patterns. Plus, it can help promote deeper, more restorative sleep – essential for effective stress management.
How to incorporate it: Ashwagandha is typically available in powder or tablet form. You can add the powder to smoothies, teas, or warm milk before bed to help promote relaxation.
4. Chamomile
Chamomile is well known for its calming effects, especially in tea form. This gentle herb promotes relaxation and improves sleep quality, both vital for managing stress. Its calming power comes from the antioxidant apigenin, which binds to receptors in the brain that encourage sleep and reduce anxiety. Chamomile also has mild anti-inflammatory properties, which can support the body during times of emotional or physical stress.
How to incorporate it: Brew a cup of chamomile tea before bed, or try adding dried chamomile flowers to homemade herbal blends or infused honey.
5. Turmeric
Turmeric’s active compound, curcumin, is known for its powerful anti-inflammatory and antioxidant effects. Since chronic inflammation is closely linked to stress and mood disorders, reducing it can have a significant impact on mental wellbeing. Curcumin may also support brain function by increasing levels of brain-derived neurotrophic factor (BDNF), a protein linked to improved mood, cognition, and resilience to stress. Some studies suggest turmeric may even have mild antidepressant effects.
How to incorporate it: Add turmeric to curries, soups, or smoothies, or whisk into warm milk with black pepper and a touch of honey for a calming golden latte. Black pepper is key – it helps enhance curcumin absorption.
Incorporating these super ingredients into your diet can be an effective way to combat stress. Whether you’re enjoying a cup of chamomile tea, or adding Ashwagandha into your supplement mix, these foods can help support your body and mind in managing the effects of stress.
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